Lentils and Brown Rice Pilaf

recipe
The combination of lentils, brown rice, and fresh vegetables contributes to the high fiber content of this dish--it's about half of the recommended 20 to 35 grams of fiber per day.

Yield:

4 servings (serving size: 1 1/4 cups)

Recipe from

Oxmoor House

Nutritional Information

Calories 301
Caloriesfromfat 0.0 %
Fat 8.2 g
Satfat 1.2 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 11.9 g
Carbohydrate 48 g
Fiber 10.2 g
Cholesterol 0.0 mg
Iron 4.3 mg
Sodium 683 mg
Calcium 68 mg

Ingredients

2 1/2 cups water
1/2 cup dried lentils
1/2 cup uncooked brown rice
Cooking spray
2 tablespoons olive oil
2 cups chopped yellow onion
3/4 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 (8-ounce) package mushrooms, quartered
4 garlic cloves, minced
1/2 cup chopped fresh parsley
1 1/2 tablespoons low-sodium soy sauce
1 1/2 tablespoons fresh lime juice
1 tablespoon Worcestershire sauce
3/4 teaspoon salt
1/4 teaspoon black pepper

Preparation

1. Bring water to a boil in a saucepan. Add lentils and rice; return to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is almost absorbed. Remove from heat; let stand 5 minutes or until liquid is absorbed.

2. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat. Add onion and bell peppers; sauté 2 minutes or until lightly browned. Add mushrooms and garlic; sauté 4 minutes or until tender.

3. Add vegetables and remaining ingredients to lentils and rice. Let stand 15 minutes for flavors to blend.

carbo rating: 38

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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